The almighty bench press is a lift that will forever reign supreme.
It’s an essential component of moststrength trainingregimens for good reason.
That’s why I’m breaking down my #1 best bench press workout toincrease strength and muscle.
Photo: Shutterstock. Design: Eat This, Not That!
So, if you’re eager to boost your upper-body gains, listen up.
Barbell Bench Press
A bench press workout wouldn’t be complete without… well, bench pressing!
This classic exercise stands as a cornerstone for enhancing upper-body strength and muscle mass.
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It’sthego-to barbell movement for targeting your chest, shoulders, and triceps, delivering exceptional results.
Your hands should be placed shoulder-width apart, gripping the barbell securely.
Engage your core muscles and carefully lift the barbell off the rack.
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Lower the bar toward your chest by bending your elbows, keeping control throughout the movement.
For strength, complete three to five sets of five reps with 120 seconds of rest between sets.
Lie flat on your back with the barbell positioned above your chin and your feet flat on the ground.
Your hands should be shoulder-width apart, gripping the barbell securely.
Engage your core muscles and carefully lift the barbell off the rack.
Lower the bar toward your chest by bending your elbows, keeping control throughout the movement.
This variation effectively targets the inner chest, shoulders, and, notably, the triceps.
Lie flat on your back with the barbell positioned above your chin and your feet flat on the ground.
Your hands should be placed inside shoulder-width.
Engage your core muscles and carefully lift the barbell off the rack.
Lower the bar toward your chest by bending your elbows, keeping control throughout the movement.
Sit down and grip the bar with an overhand grip slightly wider than shoulder width.
Strength Training To Build Muscle & Strength?
Start by sitting on a flat bench with dumbbells resting on your thighs.
Lie back and position the dumbbells at shoulder height, palms facing away from you.
Inhale, brace your core, and press the dumbbells upward explosively until your arms are fully extended.
Repeat for the desired number of reps, then carefully return the dumbbells to your thighs to finish.
Want to kick it up a notch?
Use alternating variations, switching from one side to the next.
Start by adjusting the bench to a 30 to 45-degree angle.
Sit on the incline bench with a dumbbell in each hand resting on your thighs.
Lie back and bring the dumbbells up to shoulder height, palms facing away from you.
Inhale, brace your core, and press the dumbbells upward explosively until your arms are fully extended.
Repeat for the desired number of reps, then carefully return the dumbbells to your thighs to finish.
